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Don’t just lift. Coordinate. “You want to get all the parts of your body working together so you’re as streamlined and effective as you can be in the water, as aerodynamic as you can be on the bike, and as efficient as you can be in putting force into the ground on the run,” he says. To train that kind of unimpeded flow, you’re better off doing walking lunges with a twist holding a medicine ball, for example, than just doing squats on a rack.